Embarking on a no-sugar challenge means reducing or removing all added sugars from your diet. In this case, the challenge is to do it for a minimum of 14 days. This may help boost your overall health, helping improve blood sugar management and reduce inflammation, and could also help with your weight loss efforts.
A 14-day no-sugar diet list will include a vast array of whole, nutrient-dense foods that ensure adequate protein, fiber, and essential nutrient intake while avoiding highly processed foods that have added sugars.
A no-sugar diet food list goes much further than just avoiding table sugar, candy, and soda. When we talked about a 14-day no-sugar diet, we meant it, and this means eliminating all forms of added sugars while still allowing nutritious foods that may contain some natural sugars.
The main purpose of this diet or challenge is to properly fuel your body with nutrient-dense, minimally processed foods. These are all kinds of fruits and vegetables, lean proteins, complex carbohydrates, and healthy fats.
By reducing your added sugar intake, you can embrace an array of benefits such as improved energy levels, enhanced focus, and potentially even weight loss.
While following a 14-day no-sugar diet can get you started on a path toward improving your overall health, it’s important to be mindful of the changes this will mean. A gradual start with reducing your sugar intake is more sustainable than a “cold turkey” approach.
In addition, as our nutritional needs vary greatly from person to person, getting personalized advice from a healthcare professional or registered dietitian can be a good idea to help analyze your individual needs and determine if a no-sugar diet is appropriate and safe for you.
Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice.
It’s no mystery that sugar intake has dramatically increased worldwide, which has contributed to a significant increase in obesity and chronic diseases (1). In today’s environment, added sugars are pretty much found in every single ultra-processed food, either sweet or savory.
During this 14-day no-sugar challenge, we aim to remove all forms of added sugars from your diet, focusing on whole and minimally processed foods.
We’ll cover more about this in future sections, so don’t go anywhere. Now, let’s check some of the potential health benefits this temporary dietary shift can provide:
Evidence has shown that reducing your added sugar intake can help improve blood sugar management, leading to lower fasting blood glucose. This could help keep more sustained energy levels throughout the day and lower insulin levels, potentially reducing the risk of developing insulin resistance and type 2 diabetes (2, 3).
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
Removing added sugars and sugary foods from your diet can also help with weight loss and weight management. This could be linked to the reduced total energy intake (4)
There’s plenty of evidence that links high sugar intake with weight gain and obesity. Therefore, by cutting back on added sugars while focusing on nutrient-dense foods, you could benefit from weight loss due to reduced calorie intake and improved metabolic function.
However, it’s worth noting that weight loss results vary significantly between people and other factors such as physical activity and genetics play a key role in this outcome. For most people, it will take longer than 2 weeks to lose a significant amount of weight.
A regular and high intake of sugars could contribute to chronic inflammation in the body. Chronic inflammation has been linked to different chronic diseases, including heart disease, type 2 diabetes, and some types of cancer (5).
However, this isn’t to say that sugar intake is the only factor that contributes to inflammation. Other factors, including a lack of or a low level of physical activity, stress, and poor sleep quality, also play significant roles (6).
Read more: The No Salt, No Sugar Diet Guide for Beginners
Any significant change in your diet may be challenging and starting a 14-day no-sugar diet is no exception.
While your body is adjusting to the reduced sugar intake, experiencing some intense particular sugar cravings may happen. Some people could also have an initial period of fatigue or low energy and even some headaches. These “withdrawal-like” signs usually go away after a few days as your body adapts.
To ensure you succeed during your 14-day no-sugar diet, keep in mind that a gradual implementation is a must. If you try the “cold turkey” approach, you’re probably setting yourself up for failure. While it’s tempting to make drastic changes thinking that’s the best way, this usually backfires. A gradual reduction in sugar intake could be a more sustainable way to complete this challenge and reap all the benefits.
If you have any underlying health conditions or you’re unsure if this diet is right for you, don’t hesitate to consult a healthcare professional to assess your needs.
This usually depends on how strictly we define what a “no-sugar” diet looks like. It’s worth noting that while fruits are natural sources of sugar, they’re also packed with vitamins, minerals, antioxidants, and fiber, all of which are essential nutrients for good health (7).
A very strict no-sugar diet will remove all sugar sources, including fruits. However, this approach isn’t that common and it may not be the best option due to the lack of vitamins, minerals, and fiber you’ll be missing from fruits.
In contrast, a healthier way to navigate a no-sugar diet is to eliminate all added sugars and still include fruits in recommended amounts, which for most adults is around 2 cups per day. We’ll cover more about this in the next section, so don’t go anywhere.
Now that we’ve covered all the benefits and guidelines on how to embark on your 14-day no-sugar diet, we’ll dive into what foods you can add during this time. Let’s take a look at a comprehensive food list that will guide your journey.
As previously mentioned, this 14-day no-sugar diet focuses on whole and minimally processed foods. These can be fresh, frozen, dried, or even canned, as long as you check nutrition labels for added sugars and excessive sodium. You should aim for less than 5 grams of added sugar daily, which allows for flexibility with items such as salad dressings that may contain a small amount.
A general rule of thumb is to aim for 0.8-1g protein per kilogram of body weight. For example, adult women with a body weight of 160 pounds (73 kg) should aim for a protein intake between 58 and 73 grams daily (8). Some people who are more active or have goals such as weight loss or muscle building should aim for more, perhaps 1.2 to 1.6 grams per kilogram.
The best protein-rich foods to include are chicken, turkey, lean beef and pork, fish (including fatty fish such as salmon, trout, tuna, and mackerel), shellfish, eggs, tofu, pulses, tempeh, edamame, unsweetened Greek yogurt, and cottage cheese.
Includes all leafy greens, artichokes, asparagus, beets, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, endive, fennel, green beans, leeks, onions, radicchio, radish, spaghetti squash, shallots, sugar snap peas, tomatoes, turnip, yellow squash, and zucchini (9).
The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!
Avocado, avocado oil, olive oil, olives, canola and other vegetable oils, nuts, nut butter, and seeds.
Apples, blueberries, blackberries, cherries, raspberries, grapefruit, lemons, limes, nectarines, oranges, tangerines, peaches, pears, plums, plantains, kiwi, pomegranate, and watermelon.
Whole grains and starchy vegetables such as squash, sweet potatoes, potatoes, carrots, quinoa, rice, oats, barley, buckwheat, rye, amaranth, farro, millet, and couscous.
All kinds of herbs and spices, mustard, hot sauce, and salsa. You should avoid processed salad dressing and sauces as they usually have added sugars, and try to make your own instead.
Read more: The Benefits of Not Drinking Soda or Why This Sugary Beverage Is Worth Quitting
As the average American diet significantly surpasses the maximum recommended sugar intake, this challenge can be a game-changer for boosting your overall health and taking notice of how present added sugars are in your daily diet.
Taking on this dietary approach, even for only 14 days, could allow you to assess where you stand in terms of sugar intake habits and identify hidden sources of added sugars in your diet.
This can then help you reassess your relationship with sugar, paving the way for long-term dietary changes that can significantly impact your health.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.